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Healthy Eating

29 Studies Confirm Caffeine Increases Athletic Performance

The ergogenic effects of caffeine have been examined many times in recent years. New research in a full literature review confirms further that caffeine intake does enhance human performance.

Mindith Rahmat

Written by Mindith Rahmat Last updated on Oct 20, 2021

The ergogenic effects of caffeine have been examined many times in recent years. New research in a full literature review confirms further that caffeine intake does enhance human performance. Research in The Journal of Strength and Conditioning, examined 29 studies analyzing caffeine and found 11 studies revealing significant improvements in team sports exercise and power-based sports with caffeine ingestion.

Six of the reviewed studies indicated significant benefits of caffeine ingestion for resistance exercises and weight training. There were however, a few studies that indicated a decrease in athletic performance with caffeine ingestion during repeated exercise sessions. The effect of caffeine consumption on athletes can depend on the individual’s body composition. Doses of caffeine in the ranges of 3 -6 mg/ per kg of bodyweight appear to be optimal for most athletes. Research indicates that the best timing of caffeine intake is about 60 minutes before the workout.

It is important to note that there are negative consequences of caffeine supplementation for performance that can include; a diuretic effect, dehydration, and gastrointestinal upset. Caffeine sensitivities can also occur in some people, including migraines, anxiety, restlessness, and nervousness.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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